Buffet Style Meal Prepping: Vegetarian

Buffet Style Meal Prepping: Vegetarian

Buffet style meal prepping. For those who live off of and love to eat less meat and more plants. Save time. Save money. Eat deliciously. 

New to buffet-style meal prepping or meal prepping in general? If so, start by reading our Buffet Style Meal Prepping 101 post. This will give you call the tips, tricks, and tools you need to be successful at any kind of meal prepping. Once you have completed that, we recommend calculating your macros to get your base caloric starting point. 

If you are pretty familiar with meal prepping and don’t care about macros (hello intuitive eating friends!), then dive right into this blog post and get cooking! The rest of your Sunday is waiting for you! 

Buffet Style Meal Prepping: Vegetarian Ingredient List

Protein 

  • 1 (18pk) Eggs 
  • 1lb Beyond meat (ground) 
  • 1lb Beyond meat sausages 

Dairy 

  • 32oz Coconut milk 
  • 4oz Parmesan 
  • 8oz Cheddar cheese 

Canned & Jarred 

  • 1 (15oz can) Chickpeas 
  • 1 jar Tahini 
  • 1 jar Maple syrup 
  • 1 jar Marinara 
  • 1 (16oz) jar Salsa 
  • 1 small bottle salad dressing (Greek) 

Produce 

  • 1 White onions 
  • 1 (6 count pkg) Cucumbers 
  • 1 large Eggplant 
  • 1 (10oz pkg) Edamame 
  • 32oz carrots 
  • 24oz (tub)Tomatoes 
  • 12oz (tub) baby spinach 
  • 8 gala apples 
  • 16oz (tub) Strawberries 
  • 1-pint Blueberries 
  • 1lb Grapes 
  • 1 bunch parsley 
  • 16oz frozen green beans 
  • 1 Lime 
  • 1 Lemon 

Starches 

  • 6pk Gluten-Free tortillas 
  • 32oz Rolled Oats 
  • 3 large baking potatoes 
  • 8oz Quinoa 
  • 8oz box Gluten Free pasta 

Miscellaneous Items 

  • 12oz Chia seeds 
  • 7oz Shredded coconut 
  • 10oz Granola 
  • 1lb Almond flour 
  • 1 jar Sun-dried tomatoes 
  • 1 (6pk individual serving) Guacamole 
  • 1lb Frozen pineapple  chunks 

Items To Prepare:

Protein 

 

Starch 

 

Vegetables/Fruit 

  • Raw chopped veggies (carrots & cucumbers) 
  • Steamed green beans 
  • Tomatoes 
  • Mixed greens 
  • Baked apples 
  • Berries 
  • Grapes 

 

Sauces

  • Marinara 
  • Salsa 
  • Dressing 
  • Maple syrup 
  • Store-bought guacamole 

Meal Ideas

These are just some of the combinations that we put together with this grocery list and prepared items list. Feel free to get creative and create your own fun, easy, and delicious combos with the items above or by adding your own ingredients! 

Total Meal Prep Time: 120 minutes

Total Grocery Cost: $160.00*

Total Meals: 15

Cost Per Meal: $10.67*

*This is total grocery cost. However, there were extras of certain items leftover that were used for snacks and meals on the weekend. In reality, the cost per meal was probably closer to $7.25 per meal. 

 

Breakfast Ideas:

Vegetarian egg cups with potatoes and mixed berries

(Cal:235 Carbs:40.9g Fat:5.1g Pro:10g)

Weight Watchers Points: (Purple:4, Blue:7, Green:13)

Pineapple coconut oats with baked apples and mixed berries 

(Cal:465 Carbs:73.2g Fat:11.3g Pro:17.3g)

Weight Watchers Points:  (Purple:6, Blue:13, Green:13)

Vegetarian egg cups served over greens with baked apples and granola

(Cal:289 Carbs:51.9g Fat:7.1g Pro:10.3g)

Weight Watchers Points: (Purple:6, Blue: 6, Green:12)

Pineapple coconut oats with berries and granola 

(Cal:418 Carbs:58.6g Fat:12.9g Pro:17.8g)

Weight Watchers Points: (Purple:8, Blue:15, Green:15)

Breakfast taco with grapes and guacamole 

(Cal:380 Carbs:60.5g Fat:15.4g Pro:8g)

Weight Watchers Points: (Purple:9, Blue:9, Green:11)

 

Lunch Ideas:

Falafel wrap with grapes and raw veggies

(Cal:488 Carbs:71.4g Fat:18.9 Pro:13.2g)

Weight Watchers Points: (Purple:9, Blue:9, Green:12)

Quinoa buddha bowl (quinoa, edamame, carrots, tomatoes) falafels and grapes 

(Cal:476 Carbs:64.4g Fat:17g Pro:16.1g)

Weight Watchers Points: (Purple:5, Blue:9, Green:13)

Eggplant meatballs, quinoa, tomatoes, edamame, and baked apples

(Cal:353 Carbs: 53g Fat:11.7g Pro:11.7g) 

Weight Watchers Points: (Purple:5, Blue:9, Green:11)

Egg and veggies quesadilla, berries and guacamole, and salsa

(Cal:446 Carbs:56.2g Fat:22.3g Pro:13.3g)

Weight Watchers Points: (Purple:12, Blue:12, Green:14)

Vegetarian egg cups, side salad, and potatoes

(Cal: 325 Carbs:32.4g Fat:12.8g Pro:13.5g)

Weight Watchers Points: (Purple:4, Blue:7, Green13)

 

Dinner Ideas:

Pasta, eggplant meatballs, side salad, and steamed green beans 

(Cal:453 Carbs    26.3g Fat:26.3g Pro:22.9g) 

Weight Watchers Points: (Purple:10, Blue:14, Green:15)

Tacos (GF tortillas, Beyond meat, mixed greens, tomatoes, shredded cheese, salsa, guacamole, and raw mixed veggies

(Cal:669 Carbs:87.2g Fat:31g Pro:22.3g)

Weight Watchers Points: (Purple:18, Blue: 18, Green:18)

Falafels and baby spinach with potatoes and tomatoes mixed with edamame

(Cal:483 Carbs:54.8g Fat:23g Pro:12.9g)

Weight Watchers Points:  (Purple:5, Blue:8, Green:13)

Stuffed potatoes (baked potatoes stuffed with ground Beyond meat topped with salsa and shredded cheese) side salad and strawberries

 (Cal:619 Carbs:72.1g Fat:21.2 Pro:23.2g)

Weight Watchers Points: (Purple:9, Blue:12, Green:12)

Pasta with beyond meat sausages and marinara, steamed green beans and grapes 

(Cal:432 Carbs:31.9g Fat:22.4g Pro:31.1g)

Weight Watchers Points: (Purple:9, Blue: 10, Green:10)

 

Here’s how we put together each day:

MONDAY

B: Vegetarian egg cups with potatoes and mixed berries 

L: Falafel wrap with grapes and raw veggies 

D: Pasta, eggplant meatballs, side salad and steamed green beans  

 

TUESDAY

B: Pineapple coconut oats with baked apples and mixed berries 

L: Quinoa buddha bowl (quinoa, edamame, carrots, tomatoes) falafels and grapes 

D: Tacos (GF tortillas, Beyond meat, mixed greens, tomatoes, shredded cheese, salsa, guacamole and raw mixed veggies 

 

WEDNESDAY

B: Vegetarian egg cups served over greens with baked apples and granola 

L: Eggplant meatballs, quinoa, tomatoes, edamame and baked apples 

D: Falafels and baby spinach with potatoes and tomatoes mixed with edamame 

 

THURSDAY

B: Pineapple coconut oats with berries and granola 

L: Egg and veggies quesadilla, berries and guacamole and salsa 

D:  Stuffed potatoes (baked potatoes stuffed with ground Beyond meat topped with salsa and shredded cheese) side salad and strawberries 

 

FRIDAY

B: Breakfast taco with grapes and guacamole 

L: Vegetarian egg cups, side salad and potatoes 

D: Pasta with beyond meat sausages and marinara, steamed green beans and grapes 

 

 


Full measurement breakdowns by meal prep:

   Breakfast Combos:

  1. 3 Vegetarian egg cups (2c section), 4oz potatoes (1c section) 1/2 mixed berries (1c section) 
  2. Pineapple coconut oats 2/3c (2c section) 1/5c baked apples (1c section) 1strawberry 1/4c blueberries (1c container) 
  3. 3 Vegetarian egg cups served over greens (2c section) 2/3c roasted apples (1c section) 2 strawberries and 2tb granola (1c section)  
  4. Pineapple coconut oats 2/3c (2c section), 3 strawberries (1c section) 1/4c blueberries and 2tb granola  (1c section & small condiment container) 
  5. 1 Breakfast taco: 1 tortilla,1 chopped up vegetarian egg cup, handful of spinach chopped, 1tb shredded cheddar cheese, 1tb salsa (2c section) 1/2c grapes (1c section) individual guacamole + lime wedges (1c section) 

 

Lunch Combos: 

  1. Falafels wrap: 1 tortilla, handful chopped spinach 3 falafels (2c section)  1/2c grapes (1c section) and 1c raw veggies (1c section) (*Note: we only used 2tbs of oil in the falafel recipe and not 3-4tbs)
  2. Quinoa buddha  bowl: quinoa 2/3c, edamame 1/8c, carrots 1/8c, tomatoes1/8c (2c section) 3 falafels (1c section) 1/2c grapes (1c section) See note above 4 Eggplant meatballs, 1/4c marinara and 2/3c quinoa (2c section), 2tb edamame 1/2c tomatoes (1c section) 1/3c baked apples (1c section) also no salad dressing 
  3.  4 Eggplant meatballs, 1/4c marinara and 2/3c quinoa (2c section), 2tb edamame 1/2c tomatoes (1c section) 1/3c baked apples (1c section) also no salad dressing 
  4. Egg and veggies quesadilla: 1  chopped up vegetarian egg cups, 1/4c shredded cheddar & 2tb salsa (2c section) 1/2c mixed berries (1c section) guacamole & lime slices (1c section) 
  5. 3 Vegetarian egg cups (2c section), side salad: spinach, tomatoes, cucumber + 1tb salad dressing (1c section) 4oz potatoes (1c section) 

 

Dinner Combos:

  1. 1c Pasta, 1/4c marinara, 4 eggplant meatballs (2c section) side salad: spinach, tomatoes, cucumbers and 1tb salad dressing (1c section) 1 steamed green beans (1c section) 
  2. 2 Tacos: Each: 1 tortilla, 2oz Beyond meat, chopped spinach, tomatoes, and 1tb shredded cheese (2c section) guacamole, salsa and lime wedges (1c section) 1c raw veggies (1c section)  
  3. 3 Falafels with spinach (2c section) 4oz potatoes (1c section) tomatoes mixed with edamame (1c section) (Note: I used less amount of oil than what the recipe for the falafels calls for) 
  4. 1 Stuffed potatoes: 1 baked potato stuffed with 2oz ground Beyond meat topped with 2tb salsa and 2tb shredded cheddar cheese (2c section) side salad: spinach tomatoes carrots cucumbers and 1tb dressing (1c section) strawberries (1c section) 
  5. 1c Pasta, 1/2c marinara, 1 beyond meat sausage (2c section) 1c steamed green beans (1c section) grapes (1c section) 

 

Buffet Style Meal Prepping: Vegetarian

 

 

About the Author

Sarah Kesseli
Sarah Kesseli is a Certified Eating Psychology & Intuitive Eating Counselor at www.sarahkesseli.com She spent the first eight years of her career working in the fitness industry before making the jump into the food, ‘mood’ and nutrition side of the wellness world. Sarah also creates healthy and simple recipes on her website Ingredients Of A Fit Chick as well as for a few well-known, industry leading companies. In her free time, Sarah loves to attend yoga classes, hike, read and spend time at the beach.

Be the first to comment on "Buffet Style Meal Prepping: Vegetarian"

Leave a comment

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.